Outlaw Blog

160426

WOD 160426:

BBG

5X5 T&G Power Clean & Push Jerks @ 80% of 5rm – rest 2:00

Skill

Every 1:30 for 12:00 (9 total sets)-

3 Muscle-Ups

Conditioning

5 rounds of:

9 Power Snatches 135/95#
15 TTB
3 Rope Climbs 15′

Rest 1:30 between rounds

160425


WOD 160425:

BBG

5X5 T&G Power Snatch @ 80% of 5rm, rest 2:00

Strength

1X10, 1X20 Back Squat @ 80% of last week’s 20rm – rest 3:00+ between sets

Here’s a calculator to help guess at percentages: http://www.kalanen.fi/maxrepcalculator/

Conditioning

21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

160422

WOD 160422:

BBG

7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

Conditioning

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

160419

WOD 160419:

BBG

1) 5X5 T&G Power Clean & Push Jerks – work to a 5rm, rest 2:00

2) 1XME T&G Power Clean & Push Jerks @ 85% of #1

Skill

Every 1:30 for 12:00 (9 total sets)-

1 Strict Muscle-Up + 3 Kipping Muscle-Ups + 5 Ring Dips

Conditioning

5 rounds for time of:

7 Strict Deficit HSPU 4/3″
14 TTB
21 Calorie Row

160418


WOD 160418:

BBG

1) 5X5 T&G Power Snatch – work to a 5rm, rest 2:00

2) 1XME T&G Power Snatches @ 90% of #1

Strength

1X10, 1X20 Back Squat – push weight on 20 to a 20rm – rest 3:00+ between sets

Here’s a calculator to help guess at percentages: http://www.kalanen.fi/maxrepcalculator/

Conditioning

7 rounds of:

12 Cals Assault Bike
2 Rope Climbs 15′
6 Clean & Jerks (anyhow) 155/105#

Rest 1:1

160413

WOD 160413:

BBG

7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed

Strength/Skill

1a) 5X3 Paused Front Squats (3 count pause in bottom) – begin @ 90% of 1rm Clean & work to a near 3rm, rest 90 sec.

1b) 4X8 BB Bent Rows – heaviest possible, rest 90 sec.

Conditioning

“Grace”

30 Clean & Jerks @ 135/95#

For time.

160412

WOD 160412:

BBG

1) 5X5 T&G Power Clean & Push Jerks – work to a 5rm, rest 2:00

2) 1XME T&G Power Clean & Push Jerks @ 85% of #1

Skill

Every 1:30 for 12:00 (9 total sets)-

1 Strict Muscle-Up + 3 Kipping Muscle-Ups + 5 Ring Dips

Conditioning

With a running clock…

2:00 ME Strict HSPU

1:00 Rest

5 rounds of:
:30 ME Assault Bike
:30 Rest

2:00 ME Strict HSPU

1:00 Rest

5 rounds of:
:30 ME Assault Bike
:30 Rest
2:00 ME Strict HSPU

160411


WOD 160411:

BBG

1) 5X5 T&G Power Snatch – work to a 5rm, rest 2:00

2) 1XME T&G Power Snatches @ 85% of #1

Strength

1X10, 1X20 Back Squat – push weight on 20 rep to something near a max – rest 3:00+ between sets

Here’s a calculator to help guess at percentages: http://www.kalanen.fi/maxrepcalculator/

Conditioning

For time:

1 Legless Rope Climb 15′
15 Thrusters @ 75#
15 Cal Row
2 Legless Rope Climb 15′
15 Thrusters @ 75#
15 Cal Row
3 Legless Rope Climb 15′
15 Thrusters @ 75#h
15 Cal Row
4 Legless Rope Climb 15′

*Feet may be used on descent from Legless.

160408

WOD 160408:

BBG

1) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

2) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

Strength

15:00 to establish a 3rm Front Squat

Conditioning

For time:

100 Wall Balls 20/14#
25 Cals Assault Bike
25 Box Jump Overs 24/20″
20 Cals Assault Bike
20 Box Jump Overs 24/20″
15 Cals Assault Bike
15 Box Jump Overs 24/20″

160406

WOD 160406:

BBG

7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed

Conditioning

For time:

12 Power Cleans 165/115#
20 Weighted Pistols (alternating) 24/16kg
9 Power Cleans 185/125#
16 Weighted Pistols (alternating) 24/16kg
6 Power Cleans 205/135#
12 Weighted Pistols (alternating) 24/16kg

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